Adaptive WOD 05/13/19


Adaptive WOD 05/13/19

CrossFit SoCo – Adaptive

1a: Deadlift (Max Reps @35#- Alt L/R each Round)

1b: Dip Hold

Hold at the top of dip as long as possible

1c: Single Arm Dumbell Press (Alt. L/R each Rep)

2: Metcon (AMRAP – Rounds and Reps)

4 Cal Ski Erg

8 Banded Rows (Red- Crossover Symmetry)

3: Metcon (Weight)

3 Rounds (Not for time)

Seated Russian Twist w/ Slam Ball